400 Free back by 100, fist swim by 50
600 with fins max 1/2 free - 4 dolphin kicks off every wall
3 * 100 IM 1) with free kick, 2) with dolphin kick, 3) swim
start on or before the 21 minute mark 4 * 25 15/10 on 1:00
9 * 300 on 4:30, 4:45 or 5:00
3 smooth, 1 build stroke
2 smooth, 1 strong stroke
1 smooth, 1 fast stroke
Vertical dolphin kicking (3 * 5/5/10/10/15/15)
8 * 25K 1-4 descend on :45 4 on RS, 4 on LS
8 * 25 15s sprint K on 1:15
500 25 easy-25 strong/50-50/75/75/100/100 on 11:00
8 * 15m sprint kick underwater/swim easy on 1:15
3 * 200 choice ascend - get long. long off walls & long strokes
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